SupplementWell-studiedSports Performance

Beta-Alanine

Half-life

~25 minutes

What is Beta-Alanine?

Precursor to carnosine, which buffers lactic acid in muscle. Extends time to muscular fatigue.

How Beta-Alanine works

Rate-limiting precursor to carnosine synthesis in muscle. Carnosine is an intramuscular pH buffer that delays acidosis during high-intensity exercise, improving endurance in activities lasting 60–240 seconds.

Benefits & uses

Improves muscular endurance
Buffers fatigue in high-intensity work
Supports higher training volume

Common uses: Muscular endurance, high-rep training, lactate threshold improvement.

Muscle

Beta-Alanine dosage

Typical dose: 3.2–6.4 g/day in divided doses (1.6 g doses minimize tingling). CarnoSyn brand has most research. Takes 4+ weeks to see full carnosine loading.

Beta-Alanine half-life

~25 minutes (plasma); carnosine accumulates over weeks

Beta-Alanine side effects

Paresthesia (tingling/flushing): harmless but annoying. Time-release form reduces this.

Paresthesia (harmless skin tingling) — dose-dependent
Reduced or eliminated by time-release form
No other significant side effects
Harmless tingling (paresthesia)
Split doses to reduce it

Track Beta-Alanine in Protokol.

Log doses, model half-lives, check interactions, and line it all up against your bloodwork. Free on iPhone and Android.